NEXT IN YOGAPEDIA 3 Steps to Modify Prasarita Padottanasana
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Prasarita = Expand/unfold out · Pada = Foot · Ut = Intense · Tan = To stretch or prolong · Asana = Pose
Lengthens and strengthens your hamstrings, calves, ft, and backbone; calms your thoughts and promotes introspection; helps relieve complications
1. Stand in the middle of your mat. Stretch your arms straight out to your sides, and widen your stance till your ankles are instantly under your wrists. Check that your ft are parallel and that their outer edges line up with these of your mat. Root your ft firmly into the mat, and distribute your weight evenly between your massive toes, pinkie toes, inside heels, and outer heels.
2. Straighten your legs, and carry your kneecaps to interact your thighs. Put your arms in your hips, draw a deep breath in, carry your chest, and begin to transfer your coronary heart ahead and up. Gently draw your shoulder blades towards one another.
three. On an exhalation, maintain your backbone lengthy as you keep straight, however not hyperextended, legs. Continue to elongate your torso as you start to fold ahead. (If you are feeling any pressure in your decrease again, bend your knees or come out of the pose.)
four. When your torso is about midway down (parallel to the flooring), decrease your palms to convey your fingertips to the mat beneath your shoulders. Move your weight barely ahead into the balls of your ft.
5. As you proceed to decrease your torso, root your tailbone down towards your ft, which can interact your core muscle tissue to stabilize your decrease again. Move your thighs again barely in order that they’re extra according to your ankles. Walk your palms again so your fingertips are extra in keeping with your toes; press your palms into the mat. Let your neck and head be heavy.
6. Lengthen your torso much more, and bend your elbows to convey the crown of your head right down to ultimately relaxation on the mat. (If your head is nowhere close to the flooring, attempt widening your stance barely.) Energetically press your arms to the mat, and unfold your fingers vast. Hold for 10–15 breaths. To come out of the pose, convey your palms to your hips, press your ft firmly into the mat, and, on an inhalation, draw your elbows towards the ceiling and your stomach in and up as you raise your torso.
Avoid These Common Mistakes
Don’t roll to the outer (or internal) edges of your ft, and don’t splay your elbows. Too a lot weight in your outer (or inside) foot might trigger pressure in your knees or ankles. Moving your elbows away out of your midline can pressure your wrists or result in instability.
Don’t let your hips shift again previous your heels. This will lower the hamstring stretch and should lock your knees, inflicting pressure. It additionally creates instability in the pose and will trigger you to lose your stability.
See additionally Master Hero Pose (Virasana) in 5 Steps
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Teacher and mannequin Jenny Brill focuses on alignment-based hatha yoga, with an emphasis on humor. She’ll make you sweat up a storm and snicker out loud at the similar time. A local of Los Angeles, she’s taught yoga for greater than 25 years and is a daily contributor to a number of teacher-training packages. Her authenticity, power, and mastery of fine-tuning alignment has created a robust group of devoted and fearless yogis.